So this is an open-eyed meditation.
It's a good meditation to do while you're sitting on a train or a bus.
It's better not to do it while you're driving a car.
But you can be sitting anywhere on a bench or even in an office taking a break and just allow your eyes to rest open.
And yet while your eyes are open your awareness can learn how to rest.
So it can begin in a way that you just do a simple body scan.
Beginning at the top of your head just scanning down through your face,
Your neck,
Throat,
Arms,
Hands.
Bringing your awareness down below your neck.
Noticing your breath going in and out.
Your chest rising and falling.
Your belly expanding and just scanning down.
Feeling your whole body as you sit on a chair.
Down through your legs and down to your feet.
So this is easy to do with your eyes open.
And now allow your awareness to come to hearing.
And as you do notice how it unhooks a little bit from seeing.
As you're just hearing sounds come either from my voice or other sounds around you.
You can allow your ears to remain open.
And notice how hearing happens without any effort.
Without needing to go out to hear.
So just allow your eyes to be like your ears.
In an open way.
Not straining out.
But feeling like you can even notice the sense of 360 degree awareness.
So that you have a sense of seeing a circle and not focusing on one point in front of you.
Then you can even let your eyes look up a little bit.
And then begin to include an area of felt sense.
As you allow your peripheral vision to gently include the whole area in front of you.
On the wall or whatever you're looking at.
And when you get to 180 degrees just feel and hear what's behind you.
So there's a felt sense added to hearing and seeing.
And you can let your eyes come down but have that same feeling of your eyes just resting the way your ears do.
Your awareness can be equally behind you.
You can feel like you're just resting on a beach.
And just as sound comes from outside to your ears.
Just have a feeling of your awareness resting inside as light comes to you.
So just sensing,
Just hearing,
Just seeing,
Just being.
You can allow your awareness that's equally behind to come inside below your neck and just rest including your body.
Open ears,
Open eyes,
Open heartedness.
As if you're breathing into this heart center.
Your ears are hearing and your eyes are seeing from your heart.
Just take a little deeper breath and as you breathe in allow a smile to come to your face.
Feel a quality of relaxed awakeness.
And see if you can remain with your awareness in your heart and your eyes and ears relaxed and open as you go about whatever task or activity you can move into at this time.
